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Random health and exercise thoughts - Page 3319

post #49771 of 57460
Thread Starter 
fuck cardio first, what will you have left for the most important thing-- lifting weights?

also I think I remarked this last cycle but holy shiiiit is day 1 of week 2 in candito's 6-week programme hard. squatting 10 reps at 110kg was easy but then the next 5 sets at 112kg with only 1 minute rest made my quads jelly.
post #49772 of 57460
Quote:
Originally Posted by conceptionist View Post


Do cardio first instead of last.
Doing it after weight training lessens the response from the weight training.

 

Really? I would have thought the opposite.

I might add in a day or two of just doing cardio then doing arms/core or something. Should end up being a total of like 4 days lifting and 1-2 days that are more cardio focused.

post #49773 of 57460
Quote:
Originally Posted by ridethecliche View Post
 

 

Really? I would have thought the opposite.

I might add in a day or two of just doing cardio then doing arms/core or something. Should end up being a total of like 4 days lifting and 1-2 days that are more cardio focused.

 

It is always better to do lifting and cardio on separate days as there is an interference affect and the training form sends different signals do the body.

Cardio post lifting shuts of protein synthesis while pre lifting reduces the amount of weights you will be able to handle.

 

A quick google gave me this and it pretty much sums up the topic:

http://www.muscleandstrength.com/articles/choosing-cardio-pre-post-workout

post #49774 of 57460
Ugh my diet is so bad around these holidays
post #49775 of 57460
Quote:
Originally Posted by conceptionist View Post
 

 

It is always better to do lifting and cardio on separate days as there is an interference affect and the training form sends different signals do the body.

Cardio post lifting shuts of protein synthesis while pre lifting reduces the amount of weights you will be able to handle.

 

A quick google gave me this and it pretty much sums up the topic:

http://www.muscleandstrength.com/articles/choosing-cardio-pre-post-workout

 

The studies he's quoting don't back up what he's saying at all. For example, he says this:

 

Quote:
A Study in the Medicine and Science in Sports and Exercise shows 30 minutes of jogging pre workout decreases volume of spinal discs and leads to a reduction in the amount of weight you can load on your back (3). For example, if you did a moderate-high intensity cardio bout such as jogging before squats it’s probably not a good idea because it will lead to decrements in strength and negatively affect your squats. Jogging shows to have a lot of muscle damage in the quads, hams, and glutes, so this will definitely affect your squat game.

 

But the reference is to this study, the conclusion of which is that 30 minutes of jogging increases your risk of spinal injury by about 7%. It's got nothing to do with muscle failure or gains. The next study he cites has the opposite conclusion from what he's stating, and in addition had the subjects training cardio and strength on separate days:

 

Quote:
These results suggest that the present moderate volume 21-week concurrent SE training in previously untrained men optimizes the magnitude of muscle hypertrophy, maximal strength and endurance development, but interferes explosive strength development, compared with strength or endurance training alone.

 

A 3-mile jog is barely straining any of your muscles for a reasonably fit person. I can't imagine it matters for more than a few percent of gains how you time your cardio.

post #49776 of 57460

I was going to do stuff like erg and bike and stairs. I'd obviously do them on days when I was doing a body part that wasn't used much.


Except for rowing. That shit works fucking everything. My personal opinion that the best proportionally muscular built athletes are rowers.

post #49777 of 57460
Quote:
Originally Posted by ridethecliche View Post

I was going to do stuff like erg and bike and stairs. I'd obviously do them on days when I was doing a body part that wasn't used much.


Except for rowing. That shit works fucking everything. My personal opinion that the best proportionally muscular built athletes are rowers.


Not at lse, none of them even lift.



First day back to the gym, mood stabilisers making me lethargic as fuck. Feel like an asexual sloth. Hoping all this tren keeps my sex drive up.
post #49778 of 57460
I'm going to see Donnie Thompson today.

Had a really important interview this week, dream job, and my stomach was in knots. But I can't wait to see what Donnie Thompson has to say.
post #49779 of 57460
Quote:
Originally Posted by KingJulien View Post
 

 

The studies he's quoting don't back up what he's saying at all. For example, he says this:

 

 

But the reference is to this study, the conclusion of which is that 30 minutes of jogging increases your risk of spinal injury by about 7%. It's got nothing to do with muscle failure or gains. The next study he cites has the opposite conclusion from what he's stating, and in addition had the subjects training cardio and strength on separate days:

 

 

A 3-mile jog is barely straining any of your muscles for a reasonably fit person. I can't imagine it matters for more than a few percent of gains how you time your cardio.

 

I realize that I look like an ass saying this, but I usually don't refer to articles like this one simply because of what you noticed; that they often interpret the studies wrong.

 

I was looking for another study that showed that cardio before lifting gave better results than afterwards (it did not test the effect of having cardio and lifting no different days), but I couldn't find it. So I just went on google, found that article and skimmed through it.

 

While it is seems unclear whether you should separate the session or not, what I wrote about the effects of pre or post lifting cardio is be repeated in other studies I just found. Cardio before lifting will most likely affect your lifting performance negatively and post lifting cardio will send another signal to the body than if you had only lifted.

post #49780 of 57460

Eh, I don't mind doing 20-30 mins of cardio before lifting arms or something like that.

post #49781 of 57460
Quote:
Originally Posted by ridethecliche View Post
 

Eh, I don't mind doing 20-30 mins of cardio before lifting arms or something like that.

 

When I did cardio I did it right at the start of the session. I never had any problems completing the work I had planned for the session, and that was usually stationary bike or cardio before squats/bench and deads. Even if I didn't notice any real performance difference, I would rather chose lower weights than risk worse protein synthesis. 

post #49782 of 57460
Quote:
Originally Posted by conceptionist View Post
 

 

I realize that I look like an ass saying this, but I usually don't refer to articles like this one simply because of what you noticed; that they often interpret the studies wrong.

 

I was looking for another study that showed that cardio before lifting gave better results than afterwards (it did not test the effect of having cardio and lifting no different days), but I couldn't find it. So I just went on google, found that article and skimmed through it.

 

While it is seems unclear whether you should separate the session or not, what I wrote about the effects of pre or post lifting cardio is be repeated in other studies I just found. Cardio before lifting will most likely affect your lifting performance negatively and post lifting cardio will send another signal to the body than if you had only lifted.

 

Even if it's a statistically significant difference (let's say it's 1% of your gains, or something), I'd bet that the other advantages of doing cardio will outweigh it. If it's just a difference of before or after, then sure, run before, but if it's a difference of cardio or no cardio for a tiny percentage gain in strength, it seems pretty dumb to skip the run, to me. Especially if you're not nearing your biological limit for the lift.

post #49783 of 57460
Quote:
Originally Posted by conceptionist View Post
 

 

When I did cardio I did it right at the start of the session. I never had any problems completing the work I had planned for the session, and that was usually stationary bike or cardio before squats/bench and deads. Even if I didn't notice any real performance difference, I would rather chose lower weights than risk worse protein synthesis. 

 

Yeah. 

I could always do something like row -> Chest/shoulders or stairs/stationary bike -> chest/back/shoulders/arms

 

Just try to avoid the part worked out. I'd like to do a little running on the treadmill as well.

 

Quote:
Originally Posted by KingJulien View Post
 

 

Even if it's a statistically significant difference (let's say it's 1% of your gains, or something), I'd bet that the other advantages of doing cardio will outweigh it. If it's just a difference of before or after, then sure, run before, but if it's a difference of cardio or no cardio for a tiny percentage gain in strength, it seems pretty dumb to skip the run, to me. Especially if you're not nearing your biological limit for the lift.

 

I understand what you're saying, but you're being reductive. Why even take whey, creatine, etc etc etc.

The point is that timing for workouts, meals, etc matters and this stuff is relatively easy to change to get a better effect. Even if it's 2%, it's a pretty 'free' difference and I have no issue going for it. Doing one before the other doesn't matter that much to me 2 of 5-6 workouts a week.

post #49784 of 57460
Quote:
Originally Posted by ridethecliche View Post

 

I understand what you're saying, but you're being reductive. Why even take whey, creatine, etc etc etc.

The point is that timing for workouts, meals, etc matters and this stuff is relatively easy to change to get a better effect. Even if it's 2%, it's a pretty 'free' difference and I have no issue going for it. Doing one before the other doesn't matter that much to me 2 of 5-6 workouts a week.

 

You're misunderstanding what I said. I agree that doing one before the other is "free" and if it makes a difference, you should go ahead and do it. I said that not running at all because it might marginally affect your gains is stupid.

post #49785 of 57460
How to not get killed while biking to work? I love to bike but the amount of distracted drivers out there have completely made me stop.

I just bmx on the grass now.
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